In contrast, the focal points we suggest to swimmers result in actually increasing the effectiveness of your movements. Rather than taking your mind away from what you're doing, the goal is to be completely present with it, and to use that mindfulness to make your awareness deeper and more subtle. Further we've learned that because efficient swimming movements are so counter-intuitive, if you don't focus on them, you're likely to be repeating less effective movement.
Those of us who race have also discovered that focal points have the additional benefit of helping us avoid distractions, some of which have the potential to turn into energy-and-fortitude-sapping anxieties. Swimming is unique in this aspect, because the most effective movements are far less intuitive than in the land sports cited by Ms. Kolata in her article.
Focusing on Freestyle
Here's a starter set of three focal points for freestyle. Pick one and swim short distances (25 to 50 yards) easily, trying mainly to feel as described. Between repeats, take three to five relaxing breaths until you feel ready to swim with ease again. To test your efficiency, count your strokes for 25 or 50 yards before beginning, then compare your stroke count for that distance after practicing one or more of the focal points.
1) "Hang" Your Head
Why: Head-spine alignment is essential to comfortable, efficient swimming.
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How to Practice:
- Relax your neck muscles and release your head's weight to find its most natural position; don't hold it up.
- Aim to create and maintain a straight line between head and spine, especially while breathing.
2) Lengthen Your Body
Why: A longer body line reduces drag, allowing you to swim smoother, faster, easier.
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How to Practice:
- Focus on using your arms to lengthen your body line, rather than pushing water back.
- In freestyle, slip your hand and forearm into the water as if sliding it into a mail slot.
3) Move Like Water
Why: Water rewards fluent movement and penalizes rough or rushed movement.
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How to Practice:
- Pierce the water; by moving your body (head, arms, torso) through the smallest possible "space" in the water.
- Swim as quietly as possible—minimizing bubbles, waves or splash.
What do you think about when swimming? Join the community discussion here.